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25.01.2022 Congratulations to @kesattin for taking home a Bronze at ICN Nationals today!!! I’m extremely proud of Kelly for her focus, dedication, perseverance and perspective. Big things ahead for this super athlete!!!

25.01.2022 Had a great chat with @powerlifting_physio today on IGLive. If you missed it, head over to @pbphysio and go to their IGTV to watch.

25.01.2022 We regularly get questions about supplements and their effectiveness. One particular popular supplement we get asked about often is BCAA. Here is a recent abstract that covers this topic and calls into question the efficacy of Branch Chain Amino Acid supplementation and resistance training for maintaining lean body mass during a calorie-restricted diet. Based on the study, as long as your daily protein consumption is optimised, that is, you are consuming your daily requireme...nt in quality protein, then BCAA supplementation is basically a waste of money. "Thus, as we speculated, consumption of crystalline BCAA resulted in competitive antagonism for uptake from the gut and into the muscle and was actually not as effective as leucine alone in stimulating MPS. Despite the popularity of BCAA supplements we find shockingly little evidence for their efficacy in promoting MPS or lean mass gains and would advise the use of intact proteins as opposed to a purified combination of BCAA that appear to antagonize each other in terms of transport both into circulation and likely in to the muscle. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4865017/ Verdict? If your main concern is mitigating muscle atrophy when dieting, and you prioritise drinking BCAA during your workouts over actually hitting your daily dietary protein targets, then you are putting the cart before the horse. Save your coin and focus on hitting your daily protein targets instead and you will see a greater benefit

25.01.2022 Say NO to prolonged aggressive dieting and irresponsible prep methods As you increase the energy gap (caloric deficit), the negative hormonal responses of your body increase. Leptin production DECREASES (the hormone which decreases hunger), while ghrelin production INCREASES (the hormone which increases hunger). Unnecessarily large calorie deficits adhered to for long periods of time can also cause metabolic issues due low energy availability. In fact, too much ...activity coupled with a large caloric deficit can and often will hinder your progress. The message is clear and simple: If you need to diet for a long time specific comp, don’t do it too aggressively and be sensible. Plan ahead and diet on as many calories as possible while still getting the results you need to reach your goal. Give yourself time and be patient. As a general rule, look to lose approximately 500g per week and don’t let scale weight fluctuations sway you from your plan. Take scheduled diet breaks to mitigate negative adaptations. Sometimes in the sport of bodybuilding, it’s necessary to turn up the dial and get a bit more aggressive with your deficit, but this should be done responsibly and sensibly with the athletes’ health in mind.

25.01.2022 I just got off a coaching call with a relatively new client who was struggling with a recent binge episode, which at face value occurred due to poor planning and unforeseen circumstances. However, after a little deep dive, I established that she was anxious about increasing her calories, and this was contributing to her feeling out of control, resulting in a binge. I’ve been eating 1500 calories most of my life and I’m nervous about eating 1800, but I know I just have to shu...t up and trust the process. To which I replied, No you don’t. How can I expect you to trust a process that’s completely foreign to you? It’s very normal to question a process you’ve never gone through or don’t understand. What she’s saying when she says she’s gonna trust the process, is she’s gonna trust me... but she’s never even met me. So how do we fix this? Well, for starters, next time you get a flat tire, try not to punch a hole in the other three good ones. The answer is in developing your critical, objective and analytical thinking. It’s in being intuitive and introspective. It’s in asking yourself good quality questions and improving your internal dialogue. It’s in self empowerment. It’s about taking back responsibility and accountability, and empowering yourself to make logical assessments and adjustments instead of hoping that you have the perfect plan. Hiring a coach isn’t a permission slip for you to shut off the critical and analytical part of your brain. It’s paying for the ongoing guidance necessary to achieve your goals. There is no perfect plan. There is no coaches crystal ball There is no point in you repeatedly banging your head against the wall telling yourself that you’ll do better next time and you need to just trust the process. There is no substitute for being a self aware, intuitive, logical critical thinker. It helps you learn more, ask better questions, make better decisions and those qualities ultimately make you a better athlete.

25.01.2022 Coaching is so much more implementation and integration, over information and education. This industry is saturated with information and education, but it absolutely lacks in coaching. A coach's role includes, but isn't limited to teaching, assisting, guiding, supporting, advising, consulting, encouraging, nurturing, protecting and uncovering various things that their athletes may or may not know about themselves or the process they are g...oing through. It involves making time, being present, being a sounding board, being a FRIEND and listening to what their athlete is and isn't saying. A lot of folks in this industry place value on information, online courses, evidence, studies, knowledge etc. But understand this one thing... EDUCATION IS NOT YOUR COACH. Even the most educated individuals in this industry have coaches. Still don't get it? Pretend you have no idea how to swim. You can sign up for an online course and learn everything there is to know about proper movement, stroke efficiency and breathing techniques... Or you can hire a swimming coach to get in the water with you.

24.01.2022 If you ever wanted to build and tailor your own nutrition and training plans, you can now purchase 2 of the most informative training and nutrition books at 40% off. For anyone interested in the latest training and nutrition research review (a MUST HAVE for trainers and coaches), you can now subscribe at 30% off the regular price, and this is as low as they go all year. Click the link on our bio to take advantage of these BLACK FRIDAY offers!!!

23.01.2022 What to do if your competition doesn’t go ahead due to Covid-19 restrictions and lockdown laws. Let’s talk about the white elephant in the room. Season B shows. We all have our fingers crossed about upcoming Bodybuilding shows in 2020. However due to the unpredictable nature of current times, no one can say for certain if shows will definitely go ahead or not.... So in the event that you have to make a directional change in your prep, assuming that shows are delayed, or worst case scenario, cancelled, what should you do? Here are 3 logical suggestions that might help: Scenario 1: if your shows are postponed for 1-2 months - continue in with the business of getting lean enough to pull the trigger and compete in 3-4 weeks with regular diet breaks to mitigate muscle loss and metabolic adaptation. Aim to be lean enough so your physique would be deemed Stage Ready in 3-4 weeks. Scenario 2: if your shows are cancelled this year and you aim to compete in Season A 2021. Assuming that you don’t have a lot of fat to lose at this point, it would be wise to pull the plug on your current prep and get to a recovery point in your diet ASAP. That could be your maintenance or in a slight surplus. Unless you’re trying to lose a lot more fat, there’s no point in hanging around pointlessly in a deficit. We recommend doing that for at least a month or two before starting your next comp prep. Scenario 3: if your shows are cancelled and you decide to put off competing until further notice. Perhaps you want to work on some weak points? Perhaps you took it as a sign that competing isn’t the sport for you and you wish to move on? That’s ok. As above, there’s no point in hanging around in a calorie deficit for no reason. Go back to your maintenance calories then put yourself in a conservative surplus over time to build your physique, work on your weak points and stop any negative metabolic adaptations. In all cases, we highly recommend that you organise a photoshoot to celebrate your physique and efforts. As always, control the controllable!

23.01.2022 The Female Athlete Triad is a medical condition observed in physically active females involving 3 components: Low energy availability with or without disordered eating, menstrual dysfunction and low bone mineral density. It's relatively common among young women participating in sports and was originally observed in dancers, skaters, gymnastics and sports where aesthetic pursuit is of particular importance (lean sport athletes). It's also important to note that not all compone...nts of the triad need to be present for a medical diagnosis to be made. Based on the available information (including a systematic review of 65 different studies, it's very clear that despite generally representing a healthful atmosphere, the sports environment can serve as a potential host for eating disorders particularly in "lean sport athletes" (we would love to see more specific research done in the sport of bodybuilding on this). If you're a female athlete looking to compete, make sure that your coach recognizes the importance of matters like this and screens accordingly before taking you on, and has a network of healthcare professionals (dietitian, mental health practitioner, physiotherapist, trainer and coach) who are ready and able to help you if need to manage it. "Some athletes’ perfectionist personalities may make them more disposed to disturbances in eating, which are only exacerbated by the influences of authoritarian or weight-obsessed coaches." References: https://www.tc.columbia.edu//8251_Vol10_Bernstein.pdf https://www.ncbi.nlm.nih.gov//articles/PMC3435916/ https://www.ncbi.nlm.nih.gov//articles/PMC3702770/ *Photo (taken by us) is for illustration purposes only. None of the athletes pictured including @mgptfit have been known to have issues outlined in this post. See more

23.01.2022 4th Place for @mgpt_realfitness today in the Figure Classic category. She’ll be back on stage this evening for the Pro Show. #Repost @mgpt_realfitness with @get_repost... 4th Place Figure Classic at ICN World Championship Also competed in Figure Open Class but no placing there for me today. Now it’s time to rest up and prepare for the Pro Night of Champions where I will compete in Fitness Model Pro Let’s go team! @athletic_iq #Repost @icn_nsw with @get_repost The medal collection has started for the Aussies. Congratulations to Kym Pratt and Marie Giovannone for place 2nd and 4th respectively in Ms Classic Figure Open Class 1 at the ICN World Titles. - - #fit #fitness #fitnessmodel #figure #figurecompetitor #fitgirl #fitchick #muscle #bodybuilding #compprep #competition #bikini #athleticiq #teamaiq See more

23.01.2022 If you have specific goals you want to achieve, whether performance based or aesthetics, it pays to take a critical, analytical and strategic approach to your training. Of course as always, you shouldn’t attempt to micromanage the small stuff unless you’re already managing the big ticket items. Several questions you could ask yourself along the way are: How often do you train?... How consistent are you? How hard are you training? Are you factoring In sufficient recovery? Are you actually training or just exercising randomly? Do you follow a properly periodised program or are you just lifting as much as you can every time you step foot in the gym? Is your cardio protocol contributing to your progress or taking away from it?

22.01.2022 Team Work makes the Dream Work! Congratulations to AIQ Athlete @amybuckles82 for competing at her first ever show today at @icn_nsw State Championships! She placed 5th in the first timers Fitness Model Category.... Amy’s training programs were done by Coach @mgptfit while nutrition was handled by AIQ Head Coach @paolobaja Great job Amy!!! Proud to have shared this achievement with you!

21.01.2022 AIQ Athlete @sirasit.k Left: 14 March 2020 - 78kg consuming 2139 kcals. Right: 28 August 2020 - 73kg consuming 2650 kcals.... Did a 15 week mini cut down to 1734 kcals at the lowest caloric intake weighing in at 75kg, then increased calories over the past 11 weeks to 2650 kcals where he sits currently. As the kcals increased so did his strength as he’s putting up some solid numbers with his Squat, Bench and Deadlift. Well done @sirasit.k you’re absolutely smashing it!

21.01.2022 Wise words from Coach Robbie - #Repost @robbieframe "I’m eating healthy but I’m not losing weight? I eat clean most of the time but I can’t seem to drop this fat! What’s going on?... I eat so much food but I can’t seem to put on weight! What am I doing wrong? Do these questions sound familiar? My direct message inbox is absolutely flooded with questions like this from individuals who are frustrated with their lack of progress. A common trend that I have identified is that people are not actually aware of their calorie consumption each day. They either don’t track their calorie intake properly or they are calorically ignorant. It doesn’t matter what your fitness goal is. Whether you want to lose weight or put on weight your first priority should be to account for your energy balance. The evidence is absolutely overwhelming unless you are accounting for your calorie intake you are essentially flying blind. Healthy and Clean are qualitative terms that have been used to describe foods which fit into a particular category but they don’t mention the caloric density of the foods and therefore it’s extremely difficult to track or manipulate. If you’re bulking up you might think that you’re eating so much food but the tangible volume of food that you eat is not necessarily indicative of the number of calories that you are actually consuming. Once you begin to quantify your diet and you finally understand the caloric density of the foods you eat and the appropriate portion sizes required to satisfy your calorie requirements you become empowered to manipulate and adjust your diet to get the best results possible. I can assure you, once you start weighing and tracking your food intake each day using an app like MyFitnessPal you might be surprised by how much or little you are eating each day. To be in complete control of the final outcome you need to control the variables that will influence that outcome. If you find that you have hit a plateau with your progress take a moment to objectively evaluate your tracking accuracy and overall dietary adherence.

20.01.2022 It’s been suggested in the past that people should always avoid doing any cardio when trying to build muscle. While this might apply for more advanced lifters and elite physique athletes, it certainly doesn’t apply to everyone. A study shows that concurrent training with either HIIT or steady state cardio performed prior to lifting does not negatively affect anabolic signalling. This suggests that the addition of cardio to a resistance training program doesn't interfere with ...muscle growth, at least for untrained individuals and beginners. Further evidence to suggest that beginners don’t have to strive for perfection or look for anything complicated when they start their journey. As a fitness newbie, the most important thing to do when it comes to training is to start with common sense and purpose. Lift weights and move. If you keep it simple and stay consistent you can’t go wrong. Over time, the anabolic signalling response changes as one becomes a more experienced lifter. As you evolve in your fitness journey, so should your plan, but common sense still applies. Don’t be too aggressive with training volume increases, overreaching, or cardio. The bottom line is to make small adjustments as you go with respect to your personal preference and specificity. Reference - http://www.ncbi.nlm.nih.gov/pubmed/27101297

20.01.2022 This is an excellent place to start and easy to follow steps for anyone looking to get started.

19.01.2022 So ridiculously proud of this team effort with @mgpt_realfitness We have achieved her best condition to date for this competition. Can confirm that her physique was peaked for this show without doing anything drastic. We manipulated some of the main variables that are consistently involved in peaking a physique, but nothing was cut out, nor was anything drastically loaded. Stress levels ... Sodium slightly Carbohydrates slightly higher at the start of the week, then tapered down to maintenance for the last few days Water slightly Trained on comp day No dehydration No cutting carbs But make no mistake, HARD WORK was definitely at play here. Some things seem counterintuitive to the status quo, when it comes to traditional peak week methods, but minimising the undulating variables can actually help to eliminate the guess work. Congratulations Marie. We did it. It might not be 1st Place, but without a shadow of a doubt, this is THE BEST package we have put on stage, and for this federation, the 4th best Fitness Model in the WORLD. Niiiiice....

18.01.2022 In case you didn’t start the year like a bull out of the gates, rest assured... YOU. WILL. BE. OKAY. - Being adaptable. - Letting go of perfect. - Playing the long game.... Far too many people have a short term vision, and can only sustain sticking to a plan for a short time mainly because they generally set their standards too high from the start and aim for perfect instead of being realistic. This creates a faulty thought pattern that encourages an athlete to think that they are either on plan or off plan. The reality is, that if you want an athlete to stick to a method for a long time, then they need to be able to adapt often. I encourage all my athletes to play the long game and develop an overall perspective so they don’t lose sight of the bigger picture.

18.01.2022 Congratulations to @tom_snowy_mercer for placing 2nd in the intermediate men’s fitness category today at the ICN Nationals. Strong finish to end the season for him! Tom has been an amazing backstage support and role model for our younger athletes. Kudos to Tom who also prepped @shannonlindaking while competing.... We are proud to have Tom on our team as a fellow coach and athlete! Well done Tom!!!

18.01.2022 Three simple guidelines to follow when tracking macronutrients and calories. Flexible dieting and IIFYM isn’t an excuse to see what you can get away with when trying to hit your Protein Carbohydrate, and Dietary Fat targets. Follow these guidelines will help you optimise how you approach your diet when tracking macros. 1. Set targets for Protein, Carbohydrate, Fat AND Fibre (12g - 18g per 1000kcals consumed). 2. 80/20 rule for unprocessed foods to processed foods ratio. M...eaning 80% of your diet should be from whole foods, and 20% can be from semi processed junk foods. 3. Allow yourself an acceptable range to fall within when trying to hit your macro targets. This range should be relevant to how long you’ve been dieting for and how lean you are when you’re dieting. Someone with a lot of weight to lose doesn’t have to be as stringent as someone who has a very low body fat and has been dieting for longer. There’s nothing wrong with introducing a degree of flexibility and variety into your diet, and we believe that allowing yourself that helps with longevity, but as always, using common sense, being disciplined and accountable should hold priority.

18.01.2022 We’ve all heard the saying consistency pays off, but it’s a little more detailed than that. We believe that consistency alone isn’t enough. If you truly want to achieve your goals, you must be attentive to the quality of your output. In other words, if you want to truly achieve something, it’s not enough to just tick the boxes, like a brain dead lemming. You must operate with intent, be deliberate in your actions and be purposeful.... That carries over regardless of your pursuit. Whether it’s training, nutrition, lifestyle, business, relationships or whatever. Consistency at a high level pays off. The improvements come with intent, a growth mindset, passion and perseverance. You really want this? Don’t be satisfied with ticking boxes, so you can post on your stories about how you put the work in. Put a high level of work in. Time to level up.

16.01.2022 Welcome to Team AIQ. We are a team of experienced, registered, qualified and insured Sports Nutritionists who value practical and ethical evidence based practice. We coach aspiring, developing and active physique athletes at all levels, through every stage of their journey; Off Season, Contest Prep and Post Competition. If you plan to jump on stage in 2021, and you’re looking for a coach, and more importantly a team of professionals to support you, click the link in our bio and let’s chat.

16.01.2022 When you’ve been working away tirelessly for three months or more towards a bodybuilding show that generally gives you less than twenty minutes of stage time, the LAST thing you want is to come in with a smooth and flat physique on the day. Unfortunately, this is a common problem for most competitors in the industry. The sad thing is that they don’t figure it out until it’s too late (usually the day after show day, once they have rehydrated and eaten a substantial meal full o...f sodium and carbs). The last thing you want ringing in your brain for the next 12 months is, I look great. I wish this happened yesterday. The Key Factors and Their Roles Water: Muscle tissue is mostly water. We’re talking around 60% to 70%. Water helps the transportation of glycogen into the muscle. Water changes your physique in a matter of minutes, not days. The idea is that you build a stable base during your peak with carbs, then change your water levels if required on the day. For these reasons, we recommend to keep your water intake high towards comp day instead of dehydrating yourself. Carbohydrates: Glycogen in the muscle cell helps make the muscle seem fuller and harder. It’s important not to over-do your carb up. Competitors often incorrectly fix a flat physique with an extreme carb up, but fail to address the true cause of immediate flatness which is a lack of water. The result is a very high concentration of glucose outside the muscle cell and it pulls what little water is left under the skin, creating a watery bloated and smooth look. Sodium: Cutting sodium is common practice with traditional peaking methods because it is the major extra cellular cation (positively charge ion). Basically, what traditional methods tried to do was trick the body into keeping less fluid in the extra cellular level. Unfortunately you cannot trick the body at a cellular level. The body will adapt to keep everything regulated. That is basic homeostasis. This means that if you cut sodium, serum sodium stays at the same level while urinary sodium depletes, and aldosterone increases to contribute to keeping the body regulated. Potassium: Traditional methods favour an increase in potassium levels to assist with the flow of water in and out of cells, but there are other minerals at play too when it comes to fluid in the body. By throwing out the electrolyte balance between potassium and sodium, you risk a heart attack. It is a pointless and dangerous exercise for little to no return. Training: As we touched on this earlier, you are best training hard while you have a higher level of glycogen in your body. Tapering off is common and has some benefits, but only if timed correctly with a taper off in carbs. The correct ratio of each is required to bring up a physique and keep it there, and they are the big ticket items of your peak. Get these right, and you won’t have to worry too much about the other bits.

16.01.2022 What a transformation #Repost @mim_lift 2017-2020... First photo was my first ever comp prep. I have since worked so hard to change my body composition increasing lean muscle tissue in my "weak" areas. I've been working on my lower body as a focus at least 2-3 days per week for the last 3 Years. Progress takes time. Recomp takes time! I've always been in this for the long term and never did I once think that a quick fix or a short term challenge was going to get me these results. I was and still am consistently doing all the things required to achieve results and that is fueling my body right and training appropriately for my goals. Yes there is a lot of repetition but I'm improving in all repetitive aspects and that is the measure of success. My journey is not a Weight loss journey, it's a continuing personal and physical development. It doesn't matter what your journey is, it's how you are getting there, and just when you think you've reached the end, you realise there is more to be done, the journey becomes a lifestyle and you never want it to end. It only took me 3 years to get to this however it's only the last 12months where I feel I have made the best progress to date with the help of my coach @paolobaja Coaches need coaches - we will never stop learning.

15.01.2022 What is undoubtedly the biggest difference in outlook between my Pro Athletes and Amateurs? Amateurs tend to focus on the date of the show they want to compete in, while Pros focus on the physique they want to bring to the stage. This has huge implications on their overall perspective and the way they approach their prep.... Generally speaking, someone who prioritises their physique over a competition date will be more patient and less inclined to look for a magic wand to get them looking their best for the competition. With the popularity of the sport of bodybuilding and fitness modelling on the rise, and with the advancements in evidence based prep methods, comes a higher standard of stage athletes on the stage. If there’s one bit of advice I can pass on to anyone new looking to prep for a show, it’s this... Prioritise the quality of your physique over the presumptive date of your competition. If you’re not ready, you’re not ready. Work on your weak points and compete when you’re confident with what you’re taking to the stage. By having the patience and perspective to do this, you will ensure that you are happy with what you bring to the stage regardless of where you place.

15.01.2022 If your nutrition plan is built around being focused on the body’s insulin response to carbohydrates, you might want to rethink your strategy. It’s been suggested in the past that we should use complicated protocols such as nutrient partitioning, extensive supplementation and nutrient timing to ensure that we are insulin sensitive. While it’s true that being insulin resistant is bad, it’s important to note that we don’t have to go to extremes in the name of insulin. So no, ...you don’t have to eat your proteins and fats first. You don’t need to have vinegar in every meal. You don’t need to have psyllium twice a day, nor do you need to start taking fancy supplements to lower your blood glucose. The body is a wonderful moderator and it’s also incredibly intelligent. By following a few SIMPLE guidelines, you will ensure that your body regulates itself accordingly. Meet your daily nutritional requirements. Consume the appropriate amount of calories, macronutrients and a variety of micronutrients to optimise your desired performance and body composition. Eat a moderate and balanced diet. As long as the bulk of your diet consists of a variety of wholefoods (meat, fish, poultry, fruit and vegetables), you will be able to enjoy the occasional treat without having to worry about your body’s insulin response. Eating a sufficient amount of fruit and vegetables is also key to meeting your daily fibre requirement. Train consistently. Regular exercise has massive benefits and should always be part of a healthy lifestyle. Lower blood sugar, improved oxygen intake, improved muscle and bone density are just some of those benefits. Remember when you eat ANY food, your insulin will spike. When you train, cortisol will rise. When you are happy, dopamine production increases. Let your body do its job and let hormones do their thing. STOP trying to micromanage the unnecessary and say goodbye to the insulin fairy. When you put together your nutrition protocol, focus on the big ticket items first and allow yourself some freedom and flexibility because the plan that works best is the one you stick to most. QUIT ALARMISM = Profit

15.01.2022 Fasted Cardio first thing in the morning. Ok, but before you go, read this... In conclusion, our findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training. Hence, those seeking to lose body fat conceivably can choose to train either before or after eating based on preference.... http://www.jissn.com/content/11/1/54

15.01.2022 What a ride it has been the past couple of weeks for our team. Not just for our athletes and coaches, but also for our supporters, partners, families and friends! We do our best to ensure that our athletes get the recognition and support they deserve for their hard work both on and off the stage. For the moment though, we want to acknowledge the others who also deserve the praise and recognition but rarely get it in a public forum.... Behind every successful coach or athlete, there’s a strong support network of parents, partners, family or friends who is there to back them every single step of the way. So to those people, for every shirt ironed, every dirty dish washed, for every meal cooked, for putting up with the mood swings and the temper tantrums. For sticking it out with us through the days, months and years. For encouraging us to persevere, to thrive and pursue what sets us on fire. For every ticket sold, for every bunch of flowers, for every cheer, supporting us along the way, no matter how big or small you may think that might have been. This one is for you. The uncredited ones. On behalf of every athlete and every coach or staff member in our stable. WE THANK YOU FOR YOUR SUPPORT. WE THANK YOU FOR BEING AN INTEGRAL PART OF OUR TEAM.

13.01.2022 If you’re in Sydney this weekend, come and support our athletes at the ICN Nationals in Chatswood. We have a number of athletes competing in both the Amateur and Pro Shows including @sunkwangkim_icnpro

13.01.2022 Something I’m trying to be a bit more transparent with when it comes to posting content, answering questions, giving information is whether I’m acting more as a teacher/practitioner (information focused) or a coach (implementation and integration focused). My client base who knows me will be the first to tell you that I answer most of their questions with more questions. The reasoning behind that is simple. Before I start flooding you with information and drivel, I want to m...ake sure that I understand the context of your questions and your position. Do you want a logical and factual response or do you simply need emotional support? Are you having difficulty understanding information or applying it? COACHING is an art that focuses on the integration and practical application of process and information. It’s not about simply setting a plan, handing out an ebook and demanding adherence. In saying that, being an evidence based unbiased practitioner is also important because it’s important to have critical and objective thinking on your side when relaying and applying information. Oh, and you can’t successfully coach something you don’t really know. You might fluke it a few times but ultimately you won’t be able to consistently replicate results if you’re fumbling your way through things while trying to stay one step ahead of your clients

13.01.2022 Plateaus are part of the dieting and fat loss process. We hear it being spoken of in a negative light all the time... Prevent your body from plateauing If you view plateaus as a negative, you should reconsider how you see them because they are simply a response to lower calories; your body is just doing its job (self preservation and survival).... Your weight loss journey is non linear, meaning you will have times during a dieting phase when you're going to lose more weight than others and at certain times, you won't lose weight at all. You can implement various strategies to maximise your results, such as periodically increasing calories to maintenance through diet breaks and carb cycling, which are particularly useful if you’re dieting for a prolonged period. Ultimately, if you’ve been dieting for ages, you should expect that your body will eventually adapt in an effort to adjust to the lower calories. The key to progress is to start at a reasonable deficit (not too aggressive) and make appropriate adjustments when necessary to training or diet.

13.01.2022 No placing on stage, but she won our hearts! Very proud of @mgpt_realfitness for competing on the Pro Stage again this year at the ICN Nationals! Thanks to all her friends and family in the audience for supporting. Next stop for Marie will be Melbourne at the ICN World Stage.

13.01.2022 Congratulations to AIQ Athlete @phoebecoaching for her win at the @wbff_aust being crowned 1st Place in her category and earning her WBFF Pro Card! Very proud of you Phoebe!!! #Repost @wbff_aust with @get_repost... CONGRATULATIONS 1st Place Diva Fitness Tall Model NEW WBFF PRO Phoebe Taylor See more

13.01.2022 Application > Theory It’s not enough to just talk the talk. At some point, you just gotta get your hands dirty. When it comes to your training plans, stop looking for perfect on paper, because it doesn’t exist in real life.

12.01.2022 Supporting our affiliates at @pbphysio if you’re interested in improving your compound lifts this is a must #Repost @powerlifting_physio Anterior pelvic tilt in deadlifts... I've seen this multiple times in the seasoned athlete that usually has at some point in their time aggravated their back in deadlift and have an extension preference/disc injury (unknowingly avoids lumbar spine flexion) . I've also seen this in the beginner lifter that is told to keep their back straight so they force anterior tilt and when they pull, their back then moves into neutral. This could be argued to be a good way of preventing flexion injuries. U start in extension and if the weight is heavy , u end up in a neutral spine right? WRONG cause it causes a multitude of other problems 1. hinging into extension from the lifters facet joints vs using your core to brace will then give u pain in overextending your lumbar spine. 2 the lifter hinging from their joints in the lower back vs teaching the correct way of bracing and using core muscles will then affect every other lift including this one. 3. Energy leakage of not being able to maintain the pelvis position. Your back wont be affected if u start a deadlift even with a rounded lumbar spine unless the position changes throught the lift & the lifter ends up at the end range of lumbar spine flexion. The key is to maintain pelvic and lumbar position through the whole lift. 4 an anterior pelvic tilt will put put adductor muscle groups on stretch (pectineus, adductor longus, magnus, brevis) esp in sumo = potential adductor tendinopathy from having to increase work capacity of the adductors , hip pain/medial knee pain 5 expanding from point 3, the knee is more likely to cave/valgus = pushing the bar away from the lifters center of mass affecting the bar path. Key point to take away from this. If a lifter is able to maintain pelvic position throughout the lift , as long as they do not start at the end range lumbar flexion or are able to maintain the lumbar spine range throughout the lift without it changing , injury to the lower back is unlikely 2 weeks till The Barbell Athlete P1 SBD on Mar See more

12.01.2022 After a long period of being in a calorie deficit due to contest prep, you're faced with the harsh reality of having to increase back to higher calories, and higher body fat. A common question from athletes post comp is, "Should I reverse diet or recover?" The implication behind these labels is that a reverse is done slowly, whereas a "recovery diet" is done much faster. If you want the simple truth around reverse diets and recovery diets, it goes a little ...like this... It's the same thing. You just need to figure out what your priorities are post contest and you need to put a lot of weight and consideration into your metabolic health and psychological health over things like "staying lean as long as possible". After your contest prep, you can expect some degree of negative adaptations from having been in a diet for ages and because you've had such a low body fat of late. You expect the following negative traits: - irritable moods - poor quality sleep - strength loss - muscle atrophy (loss of muscle) - decreased libido - poor relationship with food (increased focus on food due to hunger) - increased probability of disordered eating behaviours - low energy - decreased immune system - loss of menstrual cycle in women - decreased testosterone in men By prioritising your post contest recovery, you take actions required to increase your calories to get out of that prolonged calorie deficit and put on some much needed body fat as soon as possible (the necessary body fat that your body needs to stay physiologically and psychologically healthy). By doing this, you effectively focus on getting back into a healthy state, shifting gears from a comp prep mindset to an off season one, and redefining your perspective of progress in the process. Are YOU ok post comp? See more

12.01.2022 How do I know if I'm reversing correctly post comp??? Ideally, you would have already organised the bulk of your photoshoots around your comp dates, so there's effectively no reason to hang around in a deficit pointlessly. If that's not the case, you might find yourself in a situation where you find it ridiculously difficult to adhere to your diet. As a rough guideline, you should aim to put yourself in a conservative calorie surplus (between 100 and 300 kc...als over maintenance) over a period of 4-5 weeks with a view to put on around 5%-8% body weight above your stage weight. From there, you can taper back towards maintenance and manage accordingly. Pro tip - you're most likely not going to be perfectly adherent through this process, and that is OK. Whatever you do, don't allow yourself to go into a binge - guilt - restrict cycle and just accept what's happened and move on from it. Work with a bigger target range when reverse dieting, so you don't have to be perfect in the first place. Remember you're not doing a show next week... more like next year, so chill the F out. You'll be fine. How have you managed post comp? Are you ok??? See more

12.01.2022 Excellent effort on the #isoshred so far by client @sirasit.k March 14, 2020 to May 30, 2020 Just for a bit of context behind the photos: Sirasit has been under the pump at work as he has been working long hours during the lockdown, so stress levels have been high, and as a result, he hasn’t always been perfect... but instead of throwing the baby out with the bath water, he found a way each and every day to make an effort to adhere as much as possible to his training and nut...rition. Thanks to @the_sportperformancecoach for providing a killer training program while we handle his nutrition protocols. You don’t have to be a victim of your environment. Good things can still happen in suboptimal conditions. I can’t wait to see what he brings to the platform once he gets back in the gym. You don’t need to have perfect adherence. You don’t need a lot of equipment. You just need to want something enough so you find a way to achieve it. On that note, we keep grinding. Let’s go team! #jobsnotdoneyet

11.01.2022 There are what appear to be many paradoxes. Courses of action which in common sense should lead to one result, turn out in fact to an opposite result. - Alan Watts, Philosopher Data is important for diagnostic purposes, but in the end, the tail shouldn’t wag the dog. If stats dominate your judgement then you’re not showing any judgement at all.... The availability of data shouldn’t make you a slave to it. Taking data and making it relevant is backwards thinking. The desire to validate everything via data is also backwards thinking. Making something important because you can measure it is not the same as measuring something because it’s important. Not everything a coach or athlete does can or should be measurable. Being data and stats driven is good, but being over analytical and too structured doesn’t make you a champion, it makes you predictable.

10.01.2022 Your metabolism is the set of life sustaining chemical transformations within your cells responsible for you maintaining your life structures. Metabolism is typically classified into two states, anabolism and catabolism. When your metabolism builds things and consumes energy (making bigger things out of smaller things and using up energy in the process), this is often referred to as an Anabolic State. When it goes through a series of degradative chemical reactions that bre...ak down complex molecules into smaller units (in most cases releasing energy in the process), this is often referred to as a Catabolic State. Typically speaking, when trying to gain muscle, you aim to be in a state of anabolism and when attempting to lose weight ideally you should be catabolic. In reality, you cannot be in a pure state of either anabolism or catabolism for extremely long periods. The reason for this is simply because when you eat, you put yourself in an anabolic state and when you don't, you're technically in a catabolic state. So how do we make the most of our metabolism? Simple... Eat food, lift weights and manage your overall energy balance according to your goals.

10.01.2022 #Repost @mim_lift_wbff with @get_repost Celebrating my SQUAT PROGRESSION today! 90kgx5 - never thought I would be typing this out!... I started with my coach @paolobaja right after my last show July this year where I could barely squat 50kg with pretty poor form. This is the first time we have tested my squat since then. My squat has been the weak link in the chain for a number of years. Not only is my form near perfect but the strength I have built in just 3months is astonishing. I've been working my butt off (literally) trying to get my squats right for this test. I didn't want to disappoint either of us. Thankfully I have the right experts on my side like my coach and my physo/chiro @on.point.health I had so much to work on to get this right all while progressively overloading. I'm so damn proud of this! to getting strong! @athletic_iq athlete Fuelled by @ehplabs_ausnz @alpha_team24 #strong #squats #progress #fitspo #powerlifting #strengthcoach #strength #glutegains #fitnessaddict #mumswholift #gains #heavy

10.01.2022 Does protein powder need to be part of your muscle gain diet? If you're looking to build muscle, consuming enough dietary protein to trigger muscle protein synthesis is a must, along with a calorie surplus. A convenient way to consume protein is via protein powders. These supplements come in an endless variety of different flavours and can help make the dieting process bearable.... So, having protein shakes can help you put on muscle if drinking them helps you meet your daily protein requirements to do so. Needless to say, the bulk of your requirements should be met by eating food (plant based, animal based or ideally a combination of both). However, to say that protein shakes are a must if you want to put on muscle is simply incorrect. When it comes to using protein powders as part of your diet, it truly comes down to personal preference. If you prefer eating protein based meals instead of supplementing your diet with protein powders, go for it. If you want to meet your dietary requirements with a protein shake or two, that's no problem either.

09.01.2022 Great wisdom from AIQ Athlete and WBFF Pro Phoebe Taylor #Repost @phoebecoaching Growing up, I was addicted to magical ideologies.... . Like I fully believed in fairies, monsters, hobgoblins, Santa, Easter Bunny, Elves, Wizards - and was completely devastated when I was told it some truths... . My creativity ruled my world. Dictated whether I slept or not and I remember living in wonder a lot of the time, how magical this world was. . Kind of similar to the fitness industry, and in particular the magical nutritional strategies that are spoken about, through here-say, or what Sally down the road, said what works for her. . From supplements that shred fat, soup diets, to ketone beverages, to eating only meat. Eliminating bread and pasta or just drinking juice and nothing else. . Fat loss isn’t magic. I too was under the spell of nutritional conditioning, believing if I was strict enough, stopped eating certain food and was ‘good’ enough, this was the key to happiness (aka. At the time a good rig lol) . There is no magic for this stuff. Just taking responsibility. You can sleep soundly knowing it really comes down to energy balance. I know it can burst people’s magic bubbles when they find out that it’s actually THEM that got them there in the first place. . I too felt frustrated I couldn’t point my finger at insulin, blood sugar, PCOS or genetics lol. . But taking ownership creates momentum to lasting change. Unlearn some stuff, re learn some skills for life, get good at consistency which is a skill in itself. . And I think it’s still cool to believe in magic btw; just not about fat loss or changing your body composition, ok. . See more

09.01.2022 Congratulations to @_gerardperezbb for placing 5th in his Men’s Classic Novice at ICN Nationals today. Very proud of Gerard’s efforts today! Not a bad first season for this young man having taken out Gold Silver and Bronze in several different categories across several different federations! Well done Gerard!!!

08.01.2022 Not taking full credit for this one. AIQ Athlete @robynzimmy has been looking amazing of late, but make no mistake she’s been working at this LONG before she started working with us. This ain’t no overnight thing. We just want to acknowledge her phenomenal work. You’re an inspiration to many of us Robyn. Keep up the excellent job!... #Repost @robynzimmy What a difference five years makes YEP. FIVE WHOLE YEARS. and that ain’t all of it. I’m feeling quite sentimental and emotional tonight (could be the gross legs session I just did) so I’m squeaking in with a last minute #transformationtuesday. A goal of mine this year is to be more real and raw about my mental health recovery journey (still very much WIP). Starting with my podcast (launched last week eep!), I think it’s important to be open about the highs and lows to demonstrate it’s not a linear journey. What looks like a before and after pic weightloss pic, is so much more than that. These are two totally different people. I know most of us inevitably grow and evolve over the years but good lord am I proud of this. The daunting part isn’t sharing the pic. It’s being vulnerable and saying I was not ok - that is super scary because you feel labelled by it. LEFT 2015 Weight: Approx 82kg Measurements: no idea/large RIGHT April 2020 Weight: 68kg Measurements: happy Change takes time. It’s super painful. But everything I’ve learned along the way has ultimately been worth it in the end keep fighting the good fight homies.

08.01.2022 Do you find yourself mentally drained and anxious by your diet and training program? Do you find that you’re working extremely hard, doing endless bouts of cardio, training like crazy for very little reward? Is your body composition hard to change? Is your patience with all of it wearing thin?... If you’ve been dieting for ages, training consistently and working hard only to find yourself pushing shit uphill just to shift a few kilos, and you are seemingly doing everything you can to attain that result... you might have low energy availability. Simply explained, it low energy availability means that you’ve adapted to the environment you’ve created through your excessive training output and your low nutrition input. Your body needs a break. Your resting energy expenditure (calories burned when not training) needs to improve! If you want to reverse this issue, you need to stop the bleeding by adhering to the following: Diet break - Increase your kcal intake Reduce excessive cardio Reduce training volume slightly Sleep better Sometimes, doing this in the initial stages will result in some weight gain, but it also means you get to stop spinning your wheels pointlessly and deliberately put yourself in a metabolic position where you’re actually making some progress again. Emotionally this is difficult for some to comprehend, but you need to take 2 steps back so you can take 10 steps forward. Your metabolism doesn’t give a shit about your feelings. It will adapt to your environment, because it’s job is to maintain homeostasis. So if you want your body to churn through calories and be that fat burning machine that all these fitness commercials seem to aggressively tout , then you need to get out of your permanent diet mindset, develop some healthy eating and training habits, learn how to live in moderation and prioritise you’re metabolic health.

08.01.2022 Before you hire a contest prep coach, ASK: What aspects of the prep do they help you with? Training? Nutrition? Posing? Tanning? Contest Day Backstage Support? Are they qualified? Do they have a certificate, diploma or degree from an accredited education provider, college or university? Are they registered as a nutritionist, sports nutritionist or dietitian? Are they insured? Who is their insurance provider?... What experience do they have? Are you their guinea pig? How do they approach training and nutrition? What do they teach you? How is the info given to you integrated into your lifestyle? Are plans tweaked to suit your individual lifestyle or do you have to change your lifestyle to follow their plans? What is tracked to ensure that you’re making progress? Do they track girth measurements, scale weight, progress pictures, training volume, cardio, calorie and macronutrient intake? Do they prioritise your health and safety? Are they ethically sound or are they willing to compromise your wellbeing for a plastic trophy? Do they have emotional intelligence? Can they give you perspective when you’ve seemingly lost your own? Do they have the patience to guide you when you’re struggling or will they simply demand adherence? How many athletes can and do they manage? Do they have the time and patience to manage you or will you get lost in their crowd of clients? Will they be honest and keep you accountable when you get carried away or distracted? What are the final stages of your prep like (peak week and show day management)? What is their network like? Do they have a team to support you? To help with the initial integration/onboarding process, journey to the stage (ongoing guidance for training, nutrition and posing as you develop) and show day support (backstage): tanning, contest day assistance, take photos, pump up? From there you can make an informed decision See more

07.01.2022 What makes a good athlete great? Some behavioural commonalities in great athletes are slight variations of the following: 1. Propensity to learn.... 2. Rage to master. 3. Relentless pursuit. 4. Resilience towards adversity. 5. The ability to take feedback, adapt and learn quickly. 6. The desire and capability to turn the negative into the positive. 7. The sack to take ownership. 8. Insanely competitive There are many other factors that contribute to the creation of great athletes and icons, but a good coach humbles to the fact that you cannot really control these traits. Not everyone is blessed with these attributes. As a coach, you have to recognise this and simply create an environment that is conducive to the development of these skills and allow the great athletes hone their craft, as you sit back and watch. Every now and then you give some input and provide some guidance but for the most part, the enigmas are already on their journey. You’re just around to help them get there. So you can demand compliance and insist that they follow your plan or else, but that authoritarian attitude will ultimately cost you in the end. To work with these kind of personalities, you must create a bond and be the type of leader that demands a high standard, but allows your artist enough freedom to create. If you can set your own ego aside as a coach, your great athletes will rise. Now let’s be clear, it doesn’t suit everyone, but for the few who this applies to, it’s a magical experience. By letting their light shine, you give others permission to do the same.

07.01.2022 There is a difference between creating a plan for someone to follow and actually coaching someone through a process. As a coach, creating a plan based on the assumption that it will be adhered to is easy. The real coaching begins when someone wants to make real time adjustments to it to suit their personal circumstances. Coaching is not just about writing a plan, or even teaching. It’s not just about spitting knowledge or information. It’s not just about encouraging, or telli...ng your client to follow the plan. They are all part of the job, but it’s not what coaching is all about. Coaching is about integration, relationships, guidance, support and objective feedback. To teach the student when they are ready to learn. To show them the principles, not just the system. Being a good coach means you facilitate and environment where your client feels welcome to ask questions, so they grow and learn. They should feel safe enough to stumble and hit roadblocks, and empowered enough to overcome them. A good coach will coach the person, not the process. A good coach will listen more than they speak.

07.01.2022 Coach @paolobaja "Seriously bro? I told you we had a team meeting today..." Coach @tom_snowy_mercer "Yes, and you said dress appropriately..."

06.01.2022 Congratulations to AIQ Athlete @amybuckles82 for grabbing a trifecta (1st, 2nd and 3rd place in 3 categories) today at @natural_bodybuilding_australia NSW State Titles. This was a fantastic result for her first season and we are very proud of her achievements! Fun day for Team AIQ today.... Training: @mgptfit Nutrition: @paolobaja Posing @mim_lift

06.01.2022 One of the joys of flexible dieting is that it allows you to incorporate your preferred dietary approach into the protocol. So if you choose to eat raw, vegan or vegetarian, you can. If you choose to eat only "Paleo Approved" or organic foods, you can. If you choose to incorporate Intermittent Fasting, and only eat within certain windows, you can. Low Carb High Fat? All good. High Carb Low Fat? Have at it. As long as you meet the nutritional daily requirements (protein, carb...ohydrates, fat, fibre and micronutrients) that are relevant to your specific goal, the rest comes down to personal preference, moderation and common sense. If you’re mindful of the above, you’ll likely approach flexible dieting in a sensible and sustainable manner. With mostly whole foods and a degree of flexibility in your diet. The point of flexible dieting is to create enough flexibility for it to be sustainable, not to see how much you can get away with.

06.01.2022 No judgement, just adjustment. As a coach, I do my best to facilitate an environment for my athletes that allows them to communicate with me openly regardless of whether they are succeeding or struggling. I don’t expect my athletes to follow my plans with blinkers on, and I don’t expect perfection from them.... In the end, I prioritise their happiness, health and wellbeing and I put the person before the plan. I believe that this improves their buy in into the process and it makes them better critical thinkers. The results are the results. If you do it for a result in the future, you’re not doing it.

06.01.2022 If you’re returning to training after some time off in iso, make sure you take into account any loss of conditioning during your time away before jumping back into your old training program. Some considerations you need to factor in are reduced capacity in the following: Movement patterns, motor skills and coordination. Mobility and flexibility. Proprioception.... Overall strength. Muscular endurance. Joint and tendon health. Our tips for a return to gym based training in the initial stages: Spend some time doing muscle activation exercises and incorporate dynamic joint mobility exercises into your warm up. Keep intensity low to moderate and working capacity to around 80 percent, 8 RPE or 2 RIR (keeping 2 reps in the tank for each set). Avoid training to failure. Work in a typical hypertrophy rep range meaning somewhere between 8-12 reps (particularly if doing movements or exercises you haven’t done in a while). Limit your number of sets to approximately 10-12 sets per body part in the early stages of your program. Work with an increased variety of exercises per body part/muscle group. Do variations of compound movements (back squat, front squat, goblet squat, etc), and try not to limit yourself to one specific movement in the initial stages of training. Be clear on the difference between training and testing. Keep your ego in check, because that could mean the difference staying in the gym and progressing sensibly, or getting injured and having more time off.

04.01.2022 What’s the difference between a refeed and a diet break? Refeed refers to a calorie management strategy and serves as a way to help you manage the way you approach your weekly caloric goal. Refeeds are also referred to as carb cycling or zig zag calorie cycling. The concept with refeeds is having some days consuming a higher amount of carbs of calories, and other days lower as opposed to having a perfectly even split and having exactly the same calorie target every single... day. This lends itself to better overall adherence because it’s closer to how we normally eat when we’re not dieting or tracking. Example: 6 days on a lower daily calorie target(1900 kcals) and 1 refeed day on higher calories (2600 kcals) totalling 14k kcals per week vs a daily calorie target of 2k kcals totalling 14k kcals. Diet Break refers to a calculated increase in calories after a prolonged period of caloric restriction, which is done in order to mitigate metabolic adaptation and assist in allowing the dieter to continue the dieting process and maximise dietary adherence after the diet break. In simple terms, the increase in calories serves as a recharge of sorts for the mind and body. Example: Dieting consistently for 6 weeks and taking 1 week on increased kcals before continuing the deficit for another 6 weeks or so.

04.01.2022 Pleasure to finally meet @phoebecoaching in the flesh today after working together online for over 12 months! #Repost @phoebecoaching with @get_repost I’ve been dropping my dacks and sending selfies with my physique updates to this man for 12 months - but have only met him in the flesh for the first time today! ... . Felt like family!!! @paolobaja thank you for coaching me over the last 12 months and helping me to the @wbff_aust stage where I won my Pro Card @wbffproathletes Paolo is professional, knowledgeable af and genuinely cares for his athletes health and well-being. . And big thanks to my stage Mumma @mim_lift_wbff #wbfffamily See more

04.01.2022 #Repost @robbieframe with @get_repost Push for Progressive Overload . Before you commence your Training Program it is imperative that you understand the concept of Progressive Overload and the role which it plays in helping you achieve your training goals.... . Progressive overload requires a gradual increase in volume, intensity, frequency or time in order to achieve the targeted goal of the user. Volume is the total number of repetitions multiplied by the resistance used as performed in specific periods of time. Intensity is the percent value of maximal functional capacity, or expressed as percent repetition maximum. Frequency is the regularity with which you train over a period of time (e.g. a week) . How can we Progressively Overload? There are a number of ways we can implement the principle of Progressive Overload into our training program. A few that have been listed courtesy of @bretcontreras1 include: Lifting the same load for increased distance (range of motion). Lifting the same load and volume with better form, more control, and less effort (efficiency). Lifting the same load for more reps (volume) Lifting heavier loads (intensity of load). Lifting the same load and volume with less rest time in between sets (density). Doing more sets with the same load and reps (volume). Lifting the same load and volume more often throughout the week (frequency). Lifting the same load and volume and then extending the set with forced reps, negatives, drop sets, static holds, rest pause, partial reps, or post-exhaustion (intensity of effort) The list goes on but Progress is not always linear Despite our best efforts to increase size and strength or elicit fat loss the progress will not always be linear in nature. Adaptations occur in waves. There will be weeks where you will make a significant jump in progress in one element of your training and others where you might stagnate for a period of time. However, if you look at things from a broader perspective provided you are progressively improving over time you will be on the right path. See more

03.01.2022 What’s the hardest thing to see as a coach? Sometimes athletes feel they know better. You can’t blame them for that. Good athletes are always a little bit stubborn, a little bull headed. It’s part of their competitive nature. Trying to train that out of them is like trying to remove all the water from the ocean. Not unlike a parent watching over a teenager, sometimes you just know you’re watching a car crash about to happen. You can argue until you’re blue in the face, but th...at serves no one. Sometimes, they’re just gonna do what they’re gonna do, regardless of what you tell them. Just like teaching a child to walk for the first time, you just know they’re gonna fall... and all you can do is watch. What’s the best thing you see as a coach? Watching them get back up. It’s only after you fall down that you truly learn that you’re able to stand back up.

03.01.2022 When is the best time to train? There are many varying opinions around whether you should train in the morning, noon or night. Many long winded overcomplicated answers will cover different contributing factors like quality of sleep, nutrient timing, etc. The short and simple answer is it depends on the individual’s peak state and energy levels. In other words, the individual’s level of arousal (referring to training response, get your mind out of the gutter).... The best time to train is anytime where you’re naturally focused, energetic, feeling strong and able to perform your best in a training environment. For some folks, that is in the morning, others at night or during the day. If you’re in a position where you are struggling to feel this level of arousal, or psychologically disengaged when you are training, here are some tips to help you get back on track: Get quality sleep Drink more water Make sure you’re eating enough calories. Take some time out of your day to refocus on yourself Manage your daily stress, and avoid being overwhelmed if you can Make sure your daily nutrition requirements are met consistently Be consistent with your training and stay active

03.01.2022 The ideal coach/client relationship doesn’t put unnecessary pressure on the coach to write up the perfect plan, nor does it put pressure on the athlete to be perfectly adherent. It relies on honest and ongoing communication between the coach and the athlete. I try to teach my athletes that they need to let go of perfection and focus on consistency. They don’t try to be perfect, and that’s just fine. They are athletes, chipping away at their craft, to make small improvements d...aily, until they choose to compete. Athletes who can think long term aren’t afraid to make adjustments to their plan along the way. They don’t get caught in short term thinking. They don’t let their emotions grab hold and they don’t make temporary issues seem permanent. They aren’t 2 dimensional beings. They don’t get caught in black or white thinking and they aren’t simply on a plan or off it. Pictured: AIQ Athlete @pt.sun_kim ICN Pro

03.01.2022 Well, SHIT that escalated quickly... Last week, we had our hearts torn out as the world was brought to its knees by COVID-19. Jobs were lost, industries wiped out in the blink of an eye. We were rocked to our core! We’re certainly not on the other side of this horrible situation yet. But for a select few, who made the decision a long time ago not to be a victim of their circumstances, this presents as an opportunity. As stressful as it has been, it’s important to know that th...ere is a silver lining in all this. I asked our group to post up some of their home gym setups over the weekend, and I woke up today absolutely motivated and fired up to the gills. Look at what these guys and girls have put together... and this isn’t even half of them!!! The testament of your character doesn’t shine in the good times, it only shows when it gets tested. I’ve been speaking to my athletes over the years about the importance of perspective, perseverance and making a long term commitment and ongoing adjustments instead of short term thinking. It seems that these folks have well and truly made that commitment. To say I’m proud of this team is a ridiculous understatement. Thank you for your ongoing commitment and focus Team AIQ. Thank you for keeping calm and maintaining your focus. Thank you for being empowered and not allowing yourselves to be victims of your circumstances. Times are tough, but you are tougher. To our clients, thank you for your loyalty and your determination and perseverance. Good on you for being a shining light for those around you. Let’s go!

03.01.2022 Working out with @aliciagowans_wbffpro today at the soon to open @wgmountgravatt This place was amazing. Top notch equipment (and so much variety) for bodybuilding and powerlifting enthusiasts and athletes! We used the safety squat bar, then had a play with the belt squat. Can’t wait to get back up there!!!

02.01.2022 Unfortunately no placing for @sunkwangkim_icnpro or Ness tonight at the ICN Nationals Pro Show. A couple more weeks of prep for these two athletes. Making some tweaks to ensure they dial in right for their respective upcoming shows. Watch this space. @ The Concourse

02.01.2022 Show Day Nutrition and Other Considerations: If you’re followed a sensible evidence based peaking plan, you should theoretically cruise into show day with a well peaked physique. Unfortunately, due to a variety of reasons, that’s hardly the case for most athletes. Here are 7 tips to guide you through your show day considerations. 1. Harness your powers of objective observation and assess your physique first thing in the morning. Is your physique flat, full or spilled over? I...t takes experience and a keen eye to recognise the difference between each condition. 2. Make adjustments to carbs, water sodium, potassium as required. Depending on how you approached your peak week, you could be quite carb depleted and you may need to consume your carbs early in the day to allow for glycogen turnover and assimilation, but if you have good glycogen levels already, you might just need a bit more water and sodium before pumping up to get you looking vascular and full. Point here is, don’t make random adjustments for the sake of it. 3. Meal timing and food choices. Show day is not a good time to introduce new food choices into your diet. Your GI sensitivity is poor due to the fact that you’ve likely been dieting for a long period and likely been eating the same foods for a while, so avoid smashing the backstage pizza, chocolates and lollies before you take the stage because unless you’ve left your food bag at home, it’s likely that you’ll regret it. 4. Try to minimise, track and control fibre intake to prevent unnecessary bloating before taking the stage. 5. Don’t pump up too hard unless you’ve spilled over. You want glycogen turnover, not glycogen depletion to occur. A good pump up at a moderate pace should see you to a good place within 20-40 minutes. 6. Keep stress levels low. Try and stay relaxed through the day. Accumulated stress can drastically change your appearance through the day and leave you looking flat and smooth, or watery by the time you get on stage. Be aware of your schedule. Chill out and don’t sweat the small stuff. 7. Presentation and posing. The right shade of lipstick, bikini colour, hair, tanning and top coat imperfections can be the difference between a placing or participation. Yes this is a sport... but it is also pageantry. You must look the part whether you are walking on stage or posing. The judges are ALWAYS watching. Show day, much like peak week, is about management, not miracles.

02.01.2022 When is a Mini Cut Appropriate? The short answer to this question is, When you’ve taken your bulk too far or when you feel like you’ve put on too much body fat. While this is a highly subjective response, there are a few factors you should objectively analyse to come to a sensible conclusion. Check out our newest blog on http://www.lockerroom.athleticiq.com.au//how-to-structure/

02.01.2022 Day 1 of 365. Most will use today as an opportunity to start taking steps towards something great. Some will just continue what they already started a while ago, and keep moving forward @mattminatransformations #Repost @mattminatransformations with @get_repost HELLO 2020 ... My overarching target is to continue to create a bigger, better and stronger version of myself physically, mentally and spiritually, to turn that after photo of me into a before photo and for Gods sake finally uncover those abdominals Under the guidance of @athletic_iq and with the support of @mim_lift_wbff I aim to condition myself to a point where I am able to tear up that @wbff_aust stage and show everyone who thinks something can’t be done that with the right effort it can! I plan on taking this further and once completing my studies and getting my education and experience to a level I’m satisfied with, release my business with the sole purpose of helping everyday people do the exact same thing I have, transform every aspect of their lives! As long as I continue to fuel my performance and recovery with @optimumnutrition.ausnz and still eat out and enjoy my macro friendly burgers from @grilldburgers I’m certain 2020 will bring my best conditioning to date See more

02.01.2022 In the game of basketball, there’s a philosophy used by experienced veterans and coaches that articulates the difference between forcing the issue and doing the right thing at the right time. Let the game come to you. If there’s one specific philosophy I truly advocate when it comes to comp prep, that would have to be it.... Something I’ve noticed from a philosophical perspective is the fact that the overall experience and outcome seems to be better when athletes aren’t pushing shit uphill every step of the way. Ever notice that sometimes it’s easier to adhere to your diet and training plans? Sometimes external stress isn’t such a big deal? Sometimes scheduling just seems to work. Conversely, sometimes it doesn’t... no matter how hard you push it’s just not there. There are certain factors that you can introduce to mitigate dietary and training stress, like diet breaks, deloads, etc... But make no mistake, it’s also about choosing the right time to do things. When you partake in a contest prep, you have to look at your overall picture and approach your prep holistically, because there are other lifestyle based factors at play besides just training and diet. If you’re in a situation where you’re fighting all odds to the point where it’s going to potentially compromise how you look and feel on stage, stop. Pick a better time. If you must, choose another comp. Take a cerebral approach to your prep, not an emotive one. Take a lesson from the veterans, this is a marathon, not a sprint. Let the game come to you...

01.01.2022 Client Spotlight this week goes out to @mim_lift who has made some amazing progress in her off season! She’s steadily got stronger and has grown a significant amount of muscle over time. She’s embraced the process and her focus is on playing the long game. Executing consistently and celebrating small wins day in and day out.... Well done @mim_lift WE ARE VERY PROUD OF YOU!!! Keep it up!