Betteryou Body Performance | Sport & fitness instruction

Betteryou Body Performance

Phone: +61 402 979 839

Address: 35-37 Bald Hill Road Pakenham 3810 Melbourne, VIC, Australia

Website: https://betteryoubodyperformance.com.au/

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24.01.2022 - BACK DEVELOPMENT- Back is a muscle group that is often difficult to build for most. Learning how to target all the specific muscles within your back to develop a flawless back is a very difficult process. Mastering the connection with your back and the seperate regions of your back is the key to pushing back hypertrophy ... Back Training Tips: -Drop the weight and focus on the connection. -Perform both horizontal & vertical movements (Pulldowns & Rows) -When training back (especially vertically) practise placing your thumbs over the bar, thus removing your biceps from pulling the weight. -Use the mental cue to pull the weight from your elbows and simply imagine your hands as hooks. -Don’t forget the stretch. Really stretch out the back before performing another rep. -Master your form and connection before adding external load. The majority of the time the connection to the back is the main issue for most. They’re feeling it mostly in the biceps & forearms. Remember the cues I listed before. Thumbs over, use your hands as hooks and pull from elbows. Use a pre exhausting technique to drive blood Into the back. Choose a movement that is easy to perform and easy to apply a solid squeeze, a machine LAT Pulldown or a high rope row are my favourites. Want to join #TEAMBETTERYOU Book your FREE consultation today! DM the page or email: [email protected] Athlete: @momosaadd See more

23.01.2022 Ahead of schedule for WBFF 21 weeks out and we are still upping calories and improving. I’m happy with her condition at this stage, the goal is to build more muscle In the correct areas and to have the metabolism pumping, setting us up for a comfortable prep.... Very exited for our first competition together with Natalie. She will take no prisoners

22.01.2022 2021 lesssgo What does our online coaching offer? Personalised & frequently updated training cycles ... Personalised & frequently updated nutrition protocol Videos explaining all new plans Check ins weekly 24/7 access to your coach Access to BetterYOU private athlete group Multiple eBooks and all upcoming eBooks. Consistent support, education and results It is an amazing feeling to help change someone’s life. I am forever grateful and blessed for the opportunity to work with and have worked with so many amazing people and to be able to share my knowledge on health and fitness to help better life’s everyday Now join the team and let’s work See more

18.01.2022 -MENSTRUAL ISSUES WHEN AT THE EXTREME- I’d safely say over my time helping people achieve their goals, 80% have been females. The main objective is to always get the athlete to their goal as safely as possible, causing no short or long term damage. ... A huge factor that is overlooked in the fitness industry and many ‘coaches’ is the importance of the female reproductive system and keeping it as healthy and ‘normal’ as possible throughout their journey. Oestrogen. One of the keys to keeping your cycle and reproductive system consistent and healthy, and definitely needs to be addressed when entering a stage of extreme calorie restriction and energy expenditure. As females are the majority of the time smaller, that means a smaller BMR. Leading to a smaller amount of calories consumed when entering a calorie deficit. When in a severe calorie deficit and adding extreme cardio to the mix you’re entering a pretty dangerous zone.... Your body will realise the heavy amount of expenditure and light amount of calories and enter in a flexible term ‘starvation mode’.... In turn causing a massive increase in cortisol therefor shutting down oestrogen production. Forcing the body to shut down your natural period cycle as the energy balance in the body will not allow for a period to take place in fear of the body become pregnant within this extreme training phase. AKA Exercise induced Amenorrhea The effects are reversible and treatable (thank god as most ‘coaches’ would read this and have zero clue) If you’re having issues with your mensural cycle, please feel free to get in contact with the team and we will guide you through getting you back to a heathy state! See more

18.01.2022 START NOW Gyms are about to reopen in Victoria and we are all pumped. Gym goers that have been put out of the gym are exited to get back into training and a lot of new people are making the decision to start taking their health seriously. Right now is literally the best time to start.... Why? 1 As most of us have been enjoying a few too many extra calories. You will probably be more calorie sensitive than any other time, this meaning if you drop into an deficit you will drop fat quicker. 2 From the lack of training, your training frequency would be at a low, which will also drop your acute:chronic training ratio. Therefor if strategically planned will leave plenty of new positive tissue gain to be grabbed quickly. 3 A new mental edge would of been developed within this period if you are the slightest bit serious in your training. The love of training and gym was taken away and a huge chunk of your motivation. Use that to fuel the comeback. Want to join #teambetteryou Book your FREE consultation today! DM the page or email: [email protected] Graphics: @rsf_media See more

16.01.2022 - Isolation movements - A frequent question asked in regards to isolation movements is.... high or low reps? My answer? All of them. ... Maximum intensity and load. With flawless execution. Program both low and high rep ranges. Don’t neglect low rep range isolation work, why would you? If hypertrophy is the goal, all ranges of the hypertrophy scale should be hit on all movements. Train hard, train heavy and train with control. See more

16.01.2022 REFEEDS Why we should refeed? Refeeding is a protocol put in place to help hormone regulation happen naturally after periods of prolonged calorie restriction. Refeeds will help boost metabolic hormones back to normal working rates. It’s also just as important mentally, it’s always nice to get a little diet break and have a feel of fullness and normality. ... Lies Don’t believe the refeed day or cheat day lads as they’re zero studies showing that a single day or meal can boost back up these metabolic hormones. How to refeed? When refeeding what we are looking to do is essentially have a break on calorie restriction to allow self regulation of hormones. Bringing calories up to baseline, I’d prefer in the form of carbohydrates mainly for 2-4 or maybe 7 days depending on athlete response. This has shown to be enough time to bring levels back to normal and make you feel human again. Bring calories back up to baseline with the same foods you have been eating!! No not adding a pizza after every day or jam with every meal. When’s a good time to refeed? Difficult question, but from a coaches standpoint I decide from biofeedback from questions like... Sleep Energy levels Fasted weight Feeling while training Appetite Progression From answers to these questions a refeed could be a good strategy to ensure further progression. I hope this helps See more

15.01.2022 Steady grinding & growing w/ day 1 @suzanne_98

09.01.2022 Can you see yourself doing what you are right now in 12 months? If not, then it’s the wrong plan Unsustainable and unachievable programs is something I see all the time. ... If you cannot follow it, it will not work. I discussed this in a athlete consultation today... 1 You need something that suits your life and is sustainable. 2 You need something that you enjoy. When I receive a new client some are shocked with what I originally proscribe. Depending on client feedback is how the programs begin. If you’re eating 2 meals a day and you want to gain muscle and have a BMR of around 3000t/cal. I’m not going to give you 5 meals of 3500t/cal. That would be a short term goals for us yes. But how realistic is going from 2 meals of 800t/cal straight to 3500? Not very. A coach needs to listen to your story and goals and develop a doable blueprint for you to adhere to and compete. You don’t have to hate your nutrition plan and you don’t have to dread your training. You can have a: Sustainable Achievable Pleasurable Realistic Plan to achieve your goals. If that’s something you need, you know where I am See more

04.01.2022 - ACTIVATE, EXECUTE & LOAD - Something I have definitely learned in my years in training and coaching. Is the best way to build muscle optimally is to follow this simple but effective technique. // Activation:... Activation can be a tricky number as you want to get the muscle activated and develop a neural connection to the muscle, not fatigue the muscle. If you step back and think the goal is to execute the movement with heavy load but not activate the muscle, sounds crazy right. But that’s what most do. // Execute: The ability to properly execute a movement is a tricky tasks but a task you must master. Poor form in my opinion is the lack of education, laziness and ego. You cannot fire a cannon from a canoe, so don’t think you can properly activate and fire a muscle from an unstable base. // Load: Once step 1 & 2 are mastered. Load plays a huge role in the muscle building process. Although activation can already stimulate the muscle, you need to incorporate one more important factor.. Metabolic stress Once activation is achieved Focus on execution Then load her up See more

03.01.2022 Trez ahead of schedule and looking dangerous. 14 weeks out from his competition we are definitely ahead of schedule. Working on proportion and creating the most symmetrical physique possible. ... And also still shovelling food in but if you knew how he trained. You could too #14weeks #TeamBetteryou #PCA See more

03.01.2022 FAILURE OR FATIGUE These two terms when it comes to training are pretty close, but so far apart. Fatigue is pushing a set to the limit, feeling the neurological response to the movement within the target muscle/s, developing a nice burn & finishing the set at our target rep range. ... But that isn’t true failure is it? If you achieved your goal rep range, technically that isn’t failure. Failure by definition is lack of success So pushing yourself to the point where as you cannot physically do another rep is cold hard failure, nothing less. Most gym goers are most likely training to fatigue, not failure, but they definitely think they’re training to failure. They feel the burn within the muscle, the brain starts to tell themselves to stop this movement causing this stress response, and then they stop the set... And depending on your history and mental capacity to push your limits. How quickly you feel this sensation is Individual. Person A who has never played sport or an activity that puts their body through consistent difficult workouts, will give up a lot quicker to the seasoned athlete who does this on the regular, as they’re used to this response and are conditioned better to tell their brain to STFU and to keep pushing. Now we don’t always need to train to absolute failure. There is a time and a place. But when your training says failure or your working set rep range is 10-12. That last rep must be your absolute last. No chance of another rep. True mechanical failure is not for the faint hearted. Don’t let your form slip towards the end, make those last reps your best reps. As that’s grow time. See more

02.01.2022 If fat loss is the goal, your 50% limp weight session a day isn’t going to cut it. I mean it can, but you will be eating A LOT less than you need too. Many chasing fat loss mainly rely on there 60 minute weak AF weight session to be the main implemented expenditure tool to drive a calorie deficit. ... Your weight training session will typically burn around 200-300 calories. Getting 10,000 steps per day will typically burn around 500-600 calories. Focus on the 90% of the day rather than the 10%... Get out and be active. Tips: -Increase NEAT levels whenever you can. -Take the stairs instead of the elevator. -Park further from your destination. -Buy a bike a travel to close destinations on your bike. -Get out as many times as you can per day/week and be active. -Take on hobbies and activity’s that push you. Eg; sports, hiking, swimming and other activities. See more

01.01.2022 - KEEPING THE FAT OFF - Keeping fat off consistently over time can be a difficult situation. More often than not getting lean is the easy part, staying lean is the struggle. Life hacks & developing set in stone habits is the key to keeping yourself lean. ... How you get lean is also a big factor when it comes to if you can stay lean. Did you crash diet and eat nothing to get lean? Did you abuse fat burners? Did you do 2 hours of cardio everyday? Probably did all three.. Getting lean via a sustainable approach is the main tip. Track progress weekly and eat as much as possible and do as little expenditure as possible. Tracking methods. 1.Body fat measurements 2.Photos 3.Scales If you’re progressing even a little don’t aim for more and push food down and cardio up, thus dropping metabolic rate and damaging performance. A few more tips: *Apart from the obvious of be in a negative calorie balance* Make a habit of always increasing NEAT. Park away from the shops, take the stairs, walk to the shops and be active in situations that may not seem like much at the time, but over the week it all adds up. A 60 minute weight session per day probably won’t cut it for most. Find an active hobby you actually enjoy. Hiking, sports, swimming & or anything you enjoy that gets you moving. If the goal is sustainable low body fat. Do not kill yourself to get there. As the day you decide you don’t want to eat 3 meals with zero carbs and do 2 hours of cardio per day. You’ll just add the fat back on. Want to join #teambetteryou Book your FREE consultation today! DM the page or email: [email protected] Athlete: @melward See more